SMART Goal Setting Peggy Klecha, MPH, FACHE, FASHRM Certified Wellness Coach August 12, 2014 The Biggest Winner Session After tonight’s session, you will be able to: • Define SMART goals • Identify weaknesses in your previous goals • Recognize the difference between a SMART goal and a non-SMART goal • Accomplish your goals quicker! A SMART goal is a goal in which you are fully in charge of accomplishing through specific steps. This is a SMART goal: I will walk one mile at the ESU college track on Monday, Wednesday and Friday after work at 5:00 pm. (As opposed to: I will walk to lose weight.) SMART stands for: S = Specific M = Measurable A = Action-Oriented R = Realistic T = Time Based Goal: I will walk 2 miles at the ESU track on Mon, Wed, and Fri after work at 5:00 pm. • • • • Specific ---I will do what, when, where, how. Measurable --- 2 miles on Mon, Wed & Fri. Action-Oriented ---Walking. Realistic --- You may only be ready to walk 2 miles and not 5 miles each time. • Time Based (when) --- Mon, Wed and Fri after work at 5 pm. Specific---State exactly what you want to accomplish (What, Where, How, When,) Measurable---How will you demonstrate and evaluate the extent to which the goal has been met? Action-Oriented---What is the action-oriented verb? (Walk, shop, eat, drink, write, run, lift, etc.) Realistic---Within your capabilities; within your time allotment; within your skill level Time based---- How long? When? Through goal setting, we turn visions & intentions into actions and reality!! SMART vs non-SMART •I will do more cardiovascular exercise at the gym. •I will walk on the treadmill for 20 minutes at the gym on Tues and Thurs before going to work. SMART vs non-SMART • I will go food shopping to prepare healthier snacks. • I will make a grocery list and shop on Saturday morning for two healthy snacks per work day. • (Comments: My healthy snacks will be fruit, yogurt or almonds.) These may be “GOOD goals” but they are not really “SMART” goals: • I am going to lose two pounds per week. (THIS IS AN OUTCOME. It does not tell you how you are going to lose pounds. Just like New Year’s Resolutions.) • I am going to increase my water intake this week. (Increase it to what? From what amount prior? How often? When?) • I am going to eat fewer desserts.(What is the behavior you’ll be doing? How many desserts will you eat and when?) Which are SMART? • I will cut back on white bread. • For 4 days this week, I will write down and track each dessert or sweet I eat. • I will eat fast food less often. • I will bring lunch to work 5 days per week. • I want to drink more water. • I will drink 8 glasses of water, 5 days/week. • I will be more aware of how much sugar I eat. • On Sunday afternoon after church and Wednesday night, after dinner, I will write down and track each dessert or sweet I ate. SMART goals lead to success because you can accomplish them and that will make you feel better about yourself and make you keep coming back for more! You are more likely to continue on and not lose interest. You build “self-efficacy” after accomplishing SMART goals. A belief in yourself that you can do it. Your Vision is also a key to weight loss “I am strong, lean and 20 pounds lighter, shopping for cute, attractive new clothes for my attractive body. I am happy, with lots of energy to do whatever I feel like doing. My health is better and I am open, more patient, and social. My motivators are feeling and looking great with bountiful energy. I also want to be around a long time. When I face challenges, such as getting too busy, and stressed out, I pause, collect myself, and take doable steps to get back on track. Healthy eating, exercise, and handling stress well are important to me and within my grasp. Through ongoing, intentional, realistic planning, I achieve my goals and realize my wellness vision.” Other Vision Statements: • My wellness vision is that I have healthy eating habits and set a good example for my children. • My health vision in the next year is to improve my health, in particular I will have lower cholesterol and lower risk of heart disease. • My fitness vision is that I am 10 pounds lighter, and that I feel youthful, attractive and will look good in a bathing suit. Make Sure Your Environment Helps You By Using Prompts! • Reminders (ex: face clothes) • Reinforcements (ex: sugar packets) • Motivators (ex: smartphone apps with mileage voice messaging and heart rate) • Efficiency (ex: treadmill in front of TV) SMART stands for: Specific Measurable Action Oriented Realistic Time Based Onward and Upward!